CrossFit – Mon, Jun 19

Announcements

Internal partner Comp. July 22nd! Sign up on whiteboard with your partner!

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Minute Cardio

+

2 Sets of the following:

Single arm DB Push press x 5 each side

DB waiters Carry x 50ft each arm

DB Kanga squats x 5 reps

GROWTH & DEVELOPMENT and PERFORMANCE

Back Squat (Every 2 minutes x 12 minutes
4 reps @ 75%
3 reps @ 80%
3 reps @ 82%
1 @ 85%
10 @ 70%
10 @ 75-85% )

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

12/9 Calorie Row

9 Devils Press 50/35 ( x 2 DB )
Scaled- any weight possible 🙂